Both statements are correct. All nuts, but particularly peanuts and almonds, are a good source of protein, and play an important part in a vegetarian diet. They are also a good source of B-group vitamins. However, all nuts except chestnuts are high in fat and therefore high in kilojoules, so anyone on a low-kilojoule diet should avoid them. Macademias, pine nuts and walnuts are highest in fat; pine nuts and walnuts are highest in fat; pine nuts and hazelnuts contain less saturated fat then other nuts.

** Healthy Asian Recipes **